Quit Smoking – 5 Key Steps for Success

This article teaches about the five key steps for successfully quitting smoking. 

It gives specific instructions on what to do as well as making suggestions about other types of things one can do that will make a difference.

According to studies, the use of these five steps together in combination is what will give you the best chances of quitting for good.

Step 1 – Get Ready

Set a quit date. Change your environments; get rid of all cigarettes and ashtrays in your home, car, and place of work….and, DON’T let people smoke in your home. Review your past attempts to quit. Think about what worked and what did not. Once you quit, don’t smoke – not even a PUFF!

Step 2 – Get Support and Encouragement

Studies have shown that you have a better chance of being successful if you have help. You can get support in many ways; tell your friends, co-workers and your family that you have quit smoking and want their support. Ask them not to smoke around you or leave cigarettes out.

Talk to your health care provider (for example, doctor, dentist, nurse, pharmacist, psychologist, or smoking counsellor). Get individual, group, or telephone counselling. The more counselling you have, the better your chances are of quitting. Programs are given at local hospitals and health centres. Call your local health department for information about programs in your area.

Step 3 – Learn New Skills and Behaviors

Try to distract yourself from urges to smoke. Talk to someone, go for a walk, or get busy with a task. When you first try to quit, change your routine; use a different route to work, drink tea instead of coffee, and eat breakfast in a different place.

Do something to reduce your stress; take a hot bath, exercise, or read a book. Plan something enjoyable to do every day. Drink a lot of water. Study educational information that will teach you why you smoke and the ways that will help you quit.

Step 4 –  Get Medication and Use It Correctly

Medication can lessen the urge to smoke and help you to stop smoking. The U.S. Food and Drug Administration (FDA), as of January 2006, has approved five medications to help you quit smoking:

• Bupropion SR: available by prescription
• Nicotine gum: available over-the-counter
• Nicotine inhaler: available by prescription
• Nicotine nasal spray: available by prescription
• Nicotine patch: available by prescription and over-the-counter
• There is also an all-natural nicotine replacement (herps – not medicine).

Ask your healthcare provider for advice and carefully read the information on the package. All of these will more or less double your chances of quitting and quitting for good. The use of medication is something that everyone who is trying to quit may benefit from.

If you are pregnant or trying to become pregnant, nursing, under age 18, smoking fewer than 10 cigarettes per day, or have a medical condition, talk to your doctor or other healthcare providers before taking medications. It is always best to consult with a healthcare professional under any circumstances.

Step 5 – Be Prepared For Relapse or Difficult Situations

Most relapses occur within the first 3 months after quitting. Don’t be discouraged if you start smoking again. Remember, most people try several times before they finally quit. Here are some difficult situations to watch for:

• Other Smokers. Being around smoking can make you want to smoke.
• Weight Gain. Many smokers will gain weight when they quit, usually less than 5kg. Eat a healthy diet and stay active. Don’t let weight gain distract you from your main goal; quitting smoking. Some quit-smoking medications may help delay weight gain.
• Bad Mood or Depression. There are many ways to improve your mood other than smoking. If you have problems with any of these situations, talk to your doctor or other healthcare providers.

Questions To Think About: Think about the following questions. Talking to your healthcare provider about your answers is something you may want to do.

• Why do you want to quit?
• When you tried to quit in the past, what helped and what didn’t?
• What will be the most difficult situation for you after you quit?
• How will you plan to handle them?
• Who can help you through the tough times? Your family? Friends? Health care provider?
• What pleasures do you get from smoking?
• In what ways can you still get pleasure if you quit?

You CAN Quit!

Source: articlesfactory.com